BAND TRUNK ROTATION – Arms Extended
Secure the band at shoulder height (around a clothes pole, or around a tree if you take the band with you on a walk/jog), stand up and grab both handles with your hands, arms bent, elbows tucked into your sides. Rotate your upper body towards your left and slowly return to the starting position before going to the right side and returning.
Repetitions 2 and 3: Extend your arms as in picture for repetitions.
Check out my Sports Massage page for stretching and rolling
Bridge (Quads, Glutes, Hamstrings)
- Lie on your back, flat on the ground, with your arms to your sides. Next bend your knees and plant your feet flat on the floor, up close to your bottom.
- Squeeze your glute muscles and push your hips up until your ankles are directly under your knees, your feet should be flat on the floor, your shoulders remain on the floor.
- Progression 1: Wrap your arms across your chest (thus not allowing them to stabilize your body). Hold for 30 seconds.
- Progression 2: Lift one leg up and hold it up for 15 secs before repeating with the other leg.
Check On Stretch of the Week on my Sports Massage Website
This is pain and swelling of the Achilles tendon, which connects your heel to your calf muscles.
The main symptom is pain and stiffness at the back of your ankle. The pain is usually worse first thing in the morning, or after you have been inactive. Initially you might have pain at the start and finish of your exercise, but this pain goes away when exercising. Without treatment you may get constant pain while exercising. You may also have some swelling and tenderness. If you have sudden pain in your heel or calf, and it becomes swollen, bruised and very painful, you may have completely torn your Achilles tendon. If this happens, seek urgent medical attention.
It is an overuse injury which can be caused by rapid mileage increase, improper footwear and/or tight calf muscles.
Gentle stretching (on my Sports Injury website) and progressive eccentric loading of the Achilles’ tendon is necessary.
This exercise constitutes part of the Alfredson Protocol. The only way to beat Achilles Tendinitis. The first calf stretch you need to accompany it is on my Sports injury website
- This exercise strengthens the calf muscles (Gastrocnemius and Soleus).
- Stand with your feet on the floor, shoulder width apart, your hands close to something to hold on to.
- Rise up on to your tip toes as high as possible. Slowly lower your heels back down to the floor. You should be able to progress quite quickly with this one but build up steadily, aim for 3 sets of 10.
- Progression 1: You can then progress to performing on single legs.
- Progression 2: You can also perform these on a step so that the heels drop down below the level of the step (as illustrated).
Hold the weight in your right hand, palm facing to the sky. Hold this hand above, and slightly behind your right shoulder. Use your left hand to stabilise your elbow (hold it firmly in place to isolate the triceps muscle). Raise your hand up so that the weight is vertically above your elbow, without moving your elbow and then lower slowly. I’m alternating between lower and upper body exercises weekly for the moment.
Check out my Massage Therapy page for the associated stretch for this muscle.
In response to 1st Client (face to face) since lockdown (friday) I’ve updated my Coronavirus Risk Assessment
Hi I’ll give you a Strengthening Exercise of the week most weeks. I’ll also on my other site Sports Injuries Edinburgh I’ll give you a Stretch of the week. Check them both out
This weeks Strengthening Exercise that most important one for runners:
The Lunge (Quads, Glutes, Adductors, Hamstrings, Calves)
Lunges build stabilizing muscles around all of your leg joints. It is not just the most important exercise for your hips I THINK IT’S THE SINGLE MOST IMPORTANT LEG STRENGTHENING EXERCISE
- Hold some Dumbbells loosely in extended arms at your sides.
- Take a step forward with your right leg, keeping it in line with your left foot and bending your right and left legs to do so, until your right thigh is nearly parallel to the ground. Let the weights dangle from your shoulders.
- Return by pushing up your right foot, returning your right leg to join your left leg.
- Then repeat with your left leg lunging forward.
SWISS BALL EXERCISES The ball is a great, cheap, versatile, piece of exercise equipment. Every exercise that uses the ball works the core because the ball is unstable, making you use your core to keep yourself in place.
UPPER BODY TRICEPS EXTENSION Stand opposite a wall, with the exercise ball against the wall in front of your chest. Lean in letting your forearms rest on the ball. Push yourself back by rolling the ball towards your hands to extend your arms. Then slowly return back after a short pause. Keep your back straight and engage your core.
PUSH UPS For both push ups and ball dips I have dropped to 3 sets, comprising 8, 6 and 4 repetitions. Wedge the ball in the corner of a room. Assume the push up position on the ball, this will be easier than a normal push up as more of your weight is directed through your legs. Complete eight push ups. Move the ball away from the corner onto the flat of the wall, complete six more push ups. Move the ball away from the wall, to the middle of the room to complete four final push ups.
BALL DIPS Wedge the ball in the corner of a room again. Sit on the ball, with your hands next to your hips. Press your hands down to lift your hips up and in front of the ball slightly, find your balance and bend the elbows as you lower into a dip. Press down into the ball to push back up for eight reps. Move the ball away from the corner onto the flat of the wall, complete six more dips. Move the ball to the middle of the room to complete four dips.